1000 Warmup (400 swim, 200 kick, 200 pull, 200 IM Drill)
5 x 150 (100 Hypoxic, 50 Kick) @ :15 rest
(5x)
150 free build @:15 rest
3x 50 (25 fly/25 free; 25 back/25 free; 25 breast/25 free)
(5x)
1 x 100 @ 1:30
2 x 50 free w/ 1 breathe per lap @1:00
5x 50 free (build) @:60
5x 50 free (sprint)@:60
5x 50 choice (2 drill, 3 easy) @:60
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5000 SCY
1 Hr 35min
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